Somatic Exercise: Why Releasing Trauma Through Movement Is Viral

You might have seen the videos scrolling through TikTok or Instagram. Someone is lying on the floor, making slow, almost imperceptible movements, claiming to release years of stored trauma in minutes. While it may look like just another wellness trend, somatic exercise is rooted in decades of neurological science. This practice focuses on how your physical body holds onto psychological stress, offering a way to reset a fried nervous system without high-intensity cardio or heavy lifting.

What Exactly Is Somatic Exercise?

Somatic exercise is not about how many calories you burn or how much muscle you build. The word “somatic” comes from the Greek word soma, which means the body as perceived from within. Unlike traditional workouts where you might push through pain or disconnect from your physical sensations to hit a PR, somatic exercises require you to do the exact opposite.

The primary goal is interoception. This is the ability to feel what is happening inside your body. The movements are typically slow, small, and gentle. They are designed to retrain your brain and nervous system to release chronic muscle tension that has become unconscious.

In the 1970s, Thomas Hanna coined the term “Somatics” to describe this field. He identified a condition called Sensory Motor Amnesia. This happens when your muscles get so used to being tight (due to stress, injury, or bad posture) that your brain literally forgets how to relax them. Somatic exercises use a technique called pandiculation to remind the brain that it is safe to let go.

Pandiculation vs. Stretching

It is crucial to understand that somatics is different from static stretching.

• Static Stretching: You pull a muscle to force it to lengthen. When you stop, the muscle often snaps back like a rubber band because the brain hasn’t changed its signal.
• Pandiculation: You first contract the tight muscle even more (engaging the brain), then very slowly lengthen it, and finally completely relax it. This process resets the resting length of the muscle at the neurological level.

The Science: How Trauma Gets Stuck in the Body

The popularity of this movement is closely tied to the massive success of the book The Body Keeps the Score by Dr. Bessel van der Kolk. The central thesis is that trauma is not just a mental event; it physically alters your biology.

When you experience stress or trauma, your autonomic nervous system shifts into the Sympathetic state (Fight or Flight). Your body releases cortisol and adrenaline, your shoulders hike up, your jaw clenches, and your psoas muscles (hip flexors) tighten to prepare you to run.

In modern life, we rarely “run” from the danger. We sit at desks, endure traffic, or scroll through stressful news. The physical tension remains because the stress cycle is never completed. Over years, this results in “muscle armoring,” where your body is physically stuck in defense mode even when you are mentally relaxing.

Somatic exercises aim to move you from the Sympathetic state into the Parasympathetic state (Rest and Digest). By engaging the Vagus nerve—the main highway between your brain and your organs—these movements signal safety to the body, lowering heart rate and digestion issues associated with anxiety.

Why Is It Viral Right Now?

The surge in interest is largely driven by burnout. Following the global stress of the 2020 pandemic, many people found that high-intensity interval training (HIIT) or aggressive running only made them feel more exhausted.

Influencers like “The Workout Witch” (Liz Tenuto) have amassed millions of views by framing these exercises as a cure for “stored trauma” in the hips and jaw. The hashtag #somatichealing has billions of views across social platforms. The appeal is specific:

• Accessibility: You do not need a gym membership or equipment.
• Low Energy: You can do these exercises while lying in bed or on a rug.
• Immediate Relief: Many practitioners report feeling a physical “release” (sometimes accompanied by crying or shaking) immediately after a session.

3 Somatic Movements to Reset Your System

If you want to try this, consistency is more important than intensity. You only need 5 to 10 minutes.

1. The Arch and Flatten

This is the foundational move for releasing back tension.

• Lie on your back with your knees bent and feet flat on the floor.
• Inhale and gently arch your lower back, pressing your tailbone down. Do not force it; use your back muscles.
• Exhale and slowly flatten your back against the floor, tucking your tailbone slightly.
• The Key: Move slower than you think is necessary. Visualize the vertebrae moving one by one.

2. The Psoas Release (Hip Release)

The psoas muscle is often called the “muscle of the soul” because it is the primary muscle activated during the fight-or-flight response.

• Lie on your back. Keep one leg bent and the other straight.
• Externally rotate the straight leg (turn the foot out).
• Gently lift the straight leg only 2 inches off the ground.
• Hold for a count of 5 (contracting the psoas).
• Slowly lower the leg back down, taking 10 seconds to reach the floor.
• Once the heel touches, completely relax the leg. Roll it in and out to ensure it is loose.

3. Somatic Neck Release

Great for “tech neck” or tension headaches.

• Lie on your back with your head on a low pillow.
• Slowly turn your head to the right, only going as far as is comfortable.
• Slowly return to the center.
• Repeat, but this time, move your eyes to the left while turning your head to the right. This differentiates eye movement from neck movement, breaking habitual tension patterns.

Who Should Try Somatic Exercises?

While almost anyone can benefit, specific groups tend to see the most dramatic results.

• Chronic Pain Sufferers: People with fibromyalgia, lower back pain, or sciatica often find relief here when traditional physical therapy has plateaued.
• High-Anxiety Individuals: If you constantly feel “on edge” or have trouble sleeping, somatic movements serve as a biological “off switch.”
• Desk Workers: If you sit for 8+ hours a day, your hip flexors are chronically shortened. Somatics can lengthen them without the risk of over-stretching cold muscles.

Frequently Asked Questions

Can somatic exercises make you cry?

Yes, this is actually quite common. It is known as an “emotional release.” When deep muscle tension that has been guarding the body for years finally lets go, the emotions associated with that tension can surface. It is considered a normal part of the process.

How often should I do them?

Daily practice is best, but you do not need long sessions. 10 to 15 minutes before bed is ideal because it primes your nervous system for deep sleep.

Is this the same as yoga?

No. While they share similarities, yoga focuses on poses (asanas), flexibility, and flow. Somatics focuses on the internal experience of movement and retraining the brain-to-muscle connection. You do not hold poses in somatics; you move in and out of them.

Can I do this if I am injured?

Generally, yes. Somatic exercises are very low impact and stay within a pain-free range of motion. However, if you have a recent acute injury or surgery, you should always consult your doctor or physical therapist first.